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Lead Stories: Monday, December 1, 2008

Does creatine build larger muscles and/or delay fatigue?

Posted December 6th, 2006 at 11:00 AM by Jeanie Rebb

Section: Nutrition, Supplements, Health & Fitness

Creatine can help to strengthen muscles, but athletes who take these supplements need to know how much they can take safely before they harm themselves. When you exercise and your muscles get as much oxygen as they need, they burn carbohydrates, fats and protein for energy. When you exercise so intensely that you cannot get all the oxygen you need, your muscles use creatine and ATP. So when you exercise so intensely that you can’t get enough oxygen, you can delay fatigue by taking creatine and it allows you to do more work, which makes you stronger.

The body of a 160 pound man contains 120 grams of creatine and he takes in and uses about two grams a day. No good studies have been done to show what amounts are safe to take beyond what your own body makes, so let the buyer beware. Creatine may allow you to lift more weights and make you stronger, but it may also harm you.
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Supplements Made Easy - Part 2

Posted October 25th, 2006 at 12:30 PM by Jonathan Faccone

Section: Nutrition, Supplements

This is Part 2 in my “Supplements Made Easy” Series for runners and other endurance athletes. Make sure to also go back and read Part 1!

Below is what all endurance athletes and runners should keep in mind before buying supplements.

Stick to the Basics:

There is no better way to start then beginning with the most important nutrient of them all, water. Water is the most abundant nutrient in the human body and has a wide variety of responsibilities from delivering oxygen and nutrients to different parts of the body as well as reducing friction between joints to facilitate movement.

Remaining hydrated before, during, and after running and endurance events is not only important for peak performance, but optimal recovery and overall health.

GES (Glucose-electrolyte solutions) is just the scientific term which simply means a sport drink containing water, carbohydrates, and electrolytes. Research continually indicates that when drinking a solution with the appropriate amount of carbohydrates can help maintain your body temperature as effectively as water and may enhance performance during prolonged exercise. Read the rest of this entry »

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